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Baked beans vs. Nachos — In-Depth Nutrition Comparison

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Summary of differences between baked beans and nachos

  • Baked beans have more iron, copper, folate, and fiber; however, nachos are higher in phosphorus, vitamin B6, vitamin B2, selenium, and monounsaturated fat.
  • Baked beans cover your daily need for iron, 16% more than nachos.
  • Baked beans have 5 times more folate than nachos. While baked beans have 48µg of folate, nachos have only 10µg.
  • Nachos have less sodium.
  • The glycemic index of nachos is higher.

These are the specific foods used in this comparison Beans, baked, home prepared and Fast foods, nachos, with cheese.

Infographic

Baked beans vs Nachos infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Nachos
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more IronIron +165.3%
Contains more CopperCopper +148.4%
Contains more ManganeseManganese +36.4%
Contains more ZincZinc +17.8%
Contains more PhosphorusPhosphorus +81.7%
Contains less SodiumSodium -25.8%
Contains more SeleniumSelenium +50.9%
~equal in Magnesium ~42mg
~equal in Calcium ~63mg
~equal in Potassium ~362mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Nachos
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more FolateFolate +380%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B3Vitamin B3 +54.4%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B6Vitamin B6 +138.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~1.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.123mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Nachos
2
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more ProteinProtein +28.2%
Contains more WaterWater +74.3%
Contains more OtherOther +34.2%
Contains more FatsFats +317.5%
Contains more CarbsCarbs +61.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -10.4%
Contains more Mono. FatMonounsaturated fat +557.3%
Contains more Poly. FatPolyunsaturated fat +581.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Nachos
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Baked beans Nachos DV% diff.
Monounsaturated fat 2.133g 14.02g 30%
Polyunsaturated fat 0.74g 5.04g 29%
Vitamin E 4.08mg 27%
Fats 5.15g 21.5g 25%
Vitamin K 19.3µg 16%
Iron 1.99mg 0.75mg 16%
Phosphorus 109mg 198mg 13%
Starch 28.33g 12%
Copper 0.159mg 0.064mg 11%
Vitamin B6 0.09mg 0.215mg 10%
Folate 48µg 10µg 10%
Calories 155kcal 343kcal 9%
Fiber 5.5g 3.2g 9%
Vitamin B2 0.049mg 0.133mg 6%
Choline 26.4mg 5%
Selenium 5.7µg 8.6µg 5%
Sodium 422mg 313mg 5%
Vitamin B5 0.155mg 0.38mg 5%
Carbs 21.63g 34.91g 4%
Vitamin B12 0µg 0.07µg 3%
Manganese 0.255mg 0.187mg 3%
Protein 5.54g 4.32g 2%
Saturated fat 1.948g 2.173g 1%
Vitamin B3 0.408mg 0.63mg 1%
Vitamin B1 0.136mg 0.123mg 1%
Vitamin A 0µg 5µg 1%
Zinc 0.73mg 0.86mg 1%
Cholesterol 5mg 3mg 1%
Vitamin C 1.1mg 1.1mg 0%
Net carbs 16.13g 31.71g N/A
Magnesium 43mg 42mg 0%
Calcium 61mg 63mg 0%
Potassium 358mg 362mg 0%
Sugar 2.17g N/A
Trans fat 0g 0.058g N/A
Tryptophan 0.067mg 0.042mg 0%
Threonine 0.228mg 0.156mg 0%
Isoleucine 0.242mg 0.187mg 0%
Leucine 0.428mg 0.521mg 0%
Lysine 0.379mg 0.156mg 0%
Methionine 0.086mg 0.094mg 0%
Phenylalanine 0.287mg 0.229mg 0%
Valine 0.282mg 0.25mg 0%
Histidine 0.153mg 0.135mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Nachos
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Baked beans
24%
Nachos
Minerals Daily Need Coverage Score
39%
Baked beans
35%
Nachos

Comparison summary

Which food is lower in Cholesterol?
Nachos
Nachos is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Nachos
Nachos contains less Sodium (difference - 109mg)
Which food is cheaper?
Nachos
Nachos is cheaper (difference - $1.8)
Which food is richer in vitamins?
Nachos
Nachos is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 2.17g)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 0.225g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 35)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.